Posts in I'M LOVING
3 things to stop an anxiety attack
 © Suzanne Brown

© Suzanne Brown

1. GET MOVING

Go for a walk, a run, a bike ride. Moving your body releases endorphins which are known as the body's natural feel-good chemicals. They can boost your mood and lessen your pain, which can help calm your anxiety. (Learn more at The Calm Clinic )

2. BREATHE and BELIEVE

Learn to take a deep breath by trying this 30-second breathing exercise. 

Inhale for a count of 4, thinking the words, "I am o-kay." Then exhale for a count of 4, again thinking the words, "I am o- kay." (Or another thought that calms you.) Repeat this at least 3 times, or as long as you need before you feel less anxious. Once you feel comfortable breathing slowly, imagine something that calms you such as the warm sun or the sound of the ocean, and continue to inhale and exhale.

3. HUG A TRUSTED FRIEND

Hugs are healing. They help slow your breathing and relax your muscles that are likely tensed from your anxiety. Let your parent, close friend or teacher know you may need a hug when you get anxious, and then allow them to help you. If no one is around, gently hugging your pet or even a stuffed animal can really help.

And if you'd like more information on anxiety or are looking for professional to help you, please click HERE to learn at NAMI (National Alliance of Mental Illness). 

I'M WITH ANXIOUS

My new book I'M WITH ANXIOUS launched today! Hooray!! 

© Smiling Pig Publishing

It’s being described as: 

“… a powerful, necessary read for anyone living with anxiety.” 

AND

“… a raw, brilliant, and often funny story about anxiety, emotions, and learning to love yourself."

Anxiety and self-doubt affects so many. I hope this novel will help us realize we're not alone, and we're PERFECT just the way we are!

Please click here to read a FREE SAMPLE! http://www.amazon.com/dp/B07BKMW7BV

PLEASE forward this and help me spread self-love, self-acceptance, and joy! MANY THANKS!

What to Eat to Decrease Stress and Anxiety
 © Suzanne Brown

© Suzanne Brown

Feeling stressed? Our first instinct is to reach for salty chips or chocolate to soothe our anxiety.

Did you know that when you're deficient in certain nutrients, your body’s stress response may be heightened? Get ready for a science lesson that may just help you feel relaxed and sleep better.  


CALCIUM

  • Calcium can help reduce muscle spasms, soothe tension, and may reduce PMS symptoms.
  • Best Sources are dairy (skim milk and low-Fat yogurt), dark green leafy vegetables (here's looking at you, collard greens!), or calcium-fortified orange juice, almond milk, or soy milk.  

B VITAMINS

  • B vitamins can help stimulate the production of serotonin (the feel-good neurotransmitter in your body) and lower blood pressure.
  • Best Sources are fruits, vegetables, dairy, nuts (almonds, walnuts, pistachios), chicken, fish (salmon, tuna, shrimp, scallops), fortified cereals, and enriched soy or rice milk.

VITAMIN C

  • Vitamin C can help regulate blood pressure, regulate cortisol (hormone released by the body in response to stress), and boost the immune system.
  • Best Sources are fruits (oranges, blueberries, strawberries, kiwi) and vegetables (green bell peppers, tomatoes, broccoli).

POTASSIUM

  • Potassium can help lower blood pressure.
  • Best Sources are avocado, banana, corn, potatoes, white and black beans

MAGNESIUM

  • Magnesium can be a natural tranquilizer and boost serotonin. A lack of magnesium may trigger migraines and fatigue.
  • Best Sources are oatmeal, chickpeas, lentils, pumpkin seeds, spinach, Swiss chard.
 © Suzanne Brown

© Suzanne Brown

Having a particular stressful day?
How about AN ENTIRE DAY of STRESS SOOTHING FOOD?

Breakfast : (300 calories)
1 cup Oatmeal with 1 cup blueberries and ½ cup skim milk

Snack:  (250 calories)
Banana and ¼ cup Almonds

Lunch:  (350 calories)
2 cups Spinach tossed with ½ cup chickpeas, ¼ cup avocado, 
1 cup tomatoes, and 2 Tbsp. walnuts

Snack:  (200 calories)           
1 cup low-fat greek yogurt swirled with ½ cup strawberries

Dinner:  (450 calories)           
4 oz. grilled salmon kissed with ½ cup kiwi, banana, green pepper salsa; 1 cup steamed broccoli; and ½ cup mashed potatoes

Total Day = 1550 calories                   Decreased Stress = Priceless